A Detailed Look at the #12 Beach Club Unwich Calories
For anyone monitoring their caloric intake, understanding the specific components of a meal is crucial. The #12 Beach Club Unwich at Jimmy John's is a popular, low-carb alternative to a traditional sandwich, but its calorie count is influenced by its rich ingredients, including turkey, provolone cheese, and avocado spread. While the total calorie count is relatively low compared to a standard sandwich, the macro-nutrient profile is primarily driven by healthy fats and protein, making it a very satiating option.
The Nutritional Profile of a Standard #12 Unwich
The standard #12 Unwich is built around high-protein turkey breast, provolone cheese, and a flavorful avocado spread. The lettuce wrap replaces the carb-heavy bread, which significantly reduces the overall carbohydrate count. Here's a quick look at the typical nutritional breakdown:
- Calories: ~470 calories
- Carbohydrates: ~8g total carbs, ~6g net carbs
- Fat: ~38g
- Protein: ~31g
- Sodium: ~1210mg
- Fiber: ~2g
This breakdown shows a high fat content due to the avocado spread and cheese, alongside a generous amount of protein from the turkey. It is important to note that these values can fluctuate based on the specific preparation and portion sizes at each location.
Customizing Your Unwich and Caloric Impact
One of the biggest advantages of the Unwich is its customizability, which allows you to control the calorie count more effectively. Adding or removing certain ingredients can have a significant impact on the final nutritional profile. For example, opting for extra mayo or bacon will increase both calories and fat, while removing mayo can drastically reduce them.
Here are a few ways to adjust your #12 Unwich:
- Remove mayonnaise: A serving of mayo can add around 90-160 calories and a significant amount of fat. Removing it can substantially lower the total calories without sacrificing flavor, especially if you enjoy the taste of avocado. Some variations list calories for an Unwich without mayo, which reduces the total to around 191 calories, though this can vary.
- Add extra avocado spread: While avocado is a source of healthy fats, adding extra will increase the calorie count. The spread adds about 25-45 calories per serving.
- Include bacon: Adding bacon to your Unwich is a popular choice for extra flavor and fat, but it also adds extra calories and sodium.
- Extra provolone: Requesting an extra slice of provolone cheese will also increase the calorie count, adding more fat and protein to the meal.
By being mindful of these optional add-ons, you can tailor your #12 Unwich to meet your dietary goals, whether you are aiming for a very low-calorie meal or a satiating, high-fat keto-friendly option.
Comparison with other Jimmy John's Options
To put the #12 Unwich's nutritional profile into perspective, let's compare it to some other popular menu items, both in bread and Unwich form.
| Item | Calories | Total Fat (g) | Total Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| #12 Beach Club Unwich | ~470 | ~38 | ~8 | ~31 | ~1210 |
| #12 Beach Club (8" French) | ~850 | ~39 | ~75 | ~45 | ~2050 |
| Bootlegger Club Unwich | ~330 | ~20 | ~5 | ~31 | ~1180 |
| Turkey Tom Unwich | ~250 | ~17 | ~7 | ~23 | ~1000+ |
This table highlights the significant calorie and carbohydrate reduction achieved by choosing the Unwich version of the Beach Club. The Bootlegger Club Unwich is another excellent low-carb option, offering a different flavor profile with roast beef and turkey. The standard Beach Club sandwich on French bread has nearly double the calories and significantly more carbs, demonstrating the impact of the bread.
Conclusion: The #12 Unwich as a Dietary Tool
The #12 Beach Club Unwich from Jimmy John's is a solid choice for those seeking a lower-calorie and carbohydrate-conscious meal. With approximately 470 calories, it provides a balanced mix of healthy fats and protein to keep you full and energized. By paying attention to optional add-ons like extra mayonnaise or bacon, you can further control its nutritional impact. For keto or low-carb dieters, it stands out as one of the best fast-food choices available, but even for those not strictly counting carbs, it offers a refreshing and lighter alternative to a standard sandwich. Its high protein content ensures satiety, making it a reliable and convenient meal option for a variety of dietary needs.
For additional nutritional resources, visit the official Jimmy John's Nutrition Guide: Jimmy John's Nutrition Info.
Frequently Asked Questions about the #12 Unwich
Q: Is the #12 Unwich considered keto-friendly? A: Yes, the #12 Beach Club Unwich is very keto-friendly, with only 8g of total carbohydrates and 6g of net carbs. It provides a high fat and moderate protein content suitable for a ketogenic diet.
Q: What ingredients are in a #12 Unwich? A: The standard #12 Unwich includes sliced turkey breast, provolone cheese, avocado spread, cucumbers, lettuce, tomato, and mayo, all wrapped in crisp iceberg lettuce.
Q: How can I reduce the calories in my #12 Unwich? A: The most effective way to lower the calories is by requesting no mayonnaise, which can save between 90 to 160 calories depending on the portion.
Q: Does the calorie count change if I don't get the mayo? A: Yes, without the mayo, the calorie count for the #12 Beach Club Unwich is significantly lower. Some estimates place it closer to 191 calories without mayo and avocado.
Q: How does the protein content compare to a regular sandwich? A: The protein content of the Unwich is comparable to or slightly lower than the breaded version, as the protein comes primarily from the turkey and cheese, not the bread.
Q: Can I add or remove ingredients from the Unwich? A: Yes, Jimmy John's allows for full customization of all their sandwiches and Unwiches. You can add or remove any ingredient to fit your taste and dietary needs.
Q: Is the avocado spread a significant source of calories in the Unwich? A: The avocado spread does contribute to the overall calorie and fat count, adding around 25-45 calories per serving. However, it is also a source of healthy fats. If you are extremely calorie-conscious, you can ask for less or no avocado spread.
